Plain couscous, cooked vs Quinoa flour
In short
One serving each: 178 calories in plain couscous, cooked (1 cup, cooked, 160 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium (11×) and sodium. More in quinoa flour: copper (7.3×), magnesium (13×), phosphorus (10×), iron (7.4×) and 9 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat
100 g · 11.9 g protein · 69.5 g carbs · 6.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium80% vs 7%
43.8 µg vs 4.1 µg
- Copper7% vs 54%
0.066 mg vs 0.48 mg
- Magnesium3% vs 39%
12.8 mg vs 164 mg
- Phosphorus3% vs 30%
35.2 mg vs 369 mg
- Iron3% vs 25%
0.61 mg vs 4.5 mg
- Zinc4% vs 25%
0.42 mg vs 2.8 mg
- Riboflavin (B2)3% vs 24%
0.043 mg vs 0.32 mg
- Thiamin (B1)8% vs 29%
0.1 mg vs 0.34 mg
- Fiber8% vs 22%
2.2 g vs 6.3 g
- Sodiumlimit13% vs <1%
302 mg vs 6.3 mg
- Carbohydrates13% vs 25%
37 g vs 69.5 g
- Protein12% vs 24%
6 g vs 11.9 g
- Potassium2% vs 12%
92.8 mg vs 551 mg
- Vitamin B65% vs 13%
0.082 mg vs 0.22 mg
- Total fat<1% vs 8%
0.26 g vs 6.6 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Calcium12.8 mg · 37.6 mg1%·3%
- Niacin (B3)1.6 mg · 1.2 mg10%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Quinoa flour (Foundation 2512372). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.